Snatch Technique for Over 40 + Need Your Help:

On By adminIn Basic Kettlebell Drills, General, Tips and Tricks, VideosLeave a comment

NEW VIDEO – If you’re looking for a way to ease up on your body and joints while still being able to perform kettlebell snatches effectively, then today’s tip is for you! Check out the new video breaking down the technique below:

While I got ya, can you also help me with a quick favor?

See, the main reason I do what I do, is to help you get the results you desire!

But I always want to help more…

…and this is where you come in!

I’d love to give you more of exactly what you want over the coming weeks and months – in terms of program and service offerings – and the best way I know how is to simply ask.

So here is the favor I ask of you:

Can you do me a quick favor and fill out the survey below?

-> Quick Favor + Free Gift

Then, I will look at this as we develop new content, programs, service offerings, and more in the coming weeks and months.

Sound cool?

Thanks so much!!

-Forest Vance
Kettlebell Expert
Over 40 Training Expert
KettlebellBasics.net

PS – I even have a little surprise gift that you’ll get when you fill out the survey as my way of saying thanks… but you’ll have to take it to see what it is! 🙂

-> Quick Favor + Free Gift

Sneaky Carbs: 5 Worst Foods To Eat If You’re Trying To Lose

On By adminIn General, Tips and TricksLeave a comment

Today, I want to talk about a common issue that can sabotage people new to the keto lifestyle – what I call “Sneaky Carbs”.

It’s very important to keep your carbohydrate intake low on the keto diet. The exact number varies depending on the source, but a good guideline is that you should consume 50 grams or less of carbohydrates daily to stay in ketosis. If you’re regularly kettlebell training, you may be able to get away with consuming slightly more carbs, but 50 grams is still not much. And it can add up quickly!

That’s why you have to be careful for hidden, “Sneaky Carbs” in certain foods that may SEEM keto-friendly, but are actually loaded with sugars.

Here are 5 of some of the worst and most surprising examples:

1 – Milk substitutes (almond milk / soy milk etc)
2 – Yogurt
3 – Salad dressing
4 – BBQ sauce
5 – Protein bars

To be successful on the keto diet, you need to understand what you’re eating. That means looking at the nutrition facts for everything you eat and drink.

It can be a bit of work in the beginning, but it does get easier with practice. And this is crucial for success because small tips and tricks like this can make all the difference between success and failure.

-Forest Vance, KettlebellBasics.net

PS – If you want to give the keto diet a go, I recommend the course at the link below:

-> 28 Day Keto Challenge

This program will give you a complete, step-by-step plan of exactly what to do. A big reason I see people fail is lack of planning, and this course will give you:

— Diet basics
— Meal plans
— Tips for curbing cravings
— How to stay in ketosis
— How to calculate your macros
— Beating the keto flu
— How to incorporate intermittent fasting with keto
— How to deal with social situations on keto

…and much more!

The keto diet can be a way to jumpstart your weight loss journey. If you’re thinking of trying it, having a plan is crucial for success, so I highly recommend checking this out:

-> 28 Day Keto Challenge

20-minute Duffel / Sandbag Workout

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Sandbag training is a powerful way to level up your strength and get shredded quickly!

The great part about it is that it’s also a lot of fun.

Now, if you don’t have access to an actual sandbag, there’s no need to worry. We can easily replicate the same workout with a duffel bag.

To make things simple, I personally would just use one of these free duffels (I use mine every day!) and fill it with some light weights or anything that has some weight to it that will give you a bit of challenge.

20-minute Duffel / Sandbag Workout

Keep going for as many rounds as possible in 20 minutes, and you can take breaks if you need to. Perform the following exercises:

  • alternating reverse lunge (hold the bag in front of your chest) – 8 reps per side
  • plank with pull-through (start with the bag outside your left hand, then pull it through to your right side and repeat, alternating sides each time) – 8 reps per side
  • elevated push ups (using the bag to elevate one hand on the floor) – 12 reps per side
  • one-arm rows (use the bag for weight) – 12 reps per side

If you’re looking for a different type of workout, check out this great fat-burning and muscle-building 20-minute duffel/sandbag session!

Plus, we’ve got a special free offer on EVATEC Duffel Bags – just click the link below:

-> Free EVATEC Duffel Bag Offer (you just pay shipping)

Here’s to your success! –

Forest and the Forest Vance Training Team at ForestVanceTraining.com and KettlebellBasics.net

300-rep KB Challenge Workout

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The 300-rep KB Challenge Workout is a full-body workout that will test your endurance, stamina, and strength. This workout is not for the faint of heart – it is a true test of your fitness level. Are you up for the challenge?

300-rep KB Challenge Workout

Perform 10 reps of each exercise. Do one move after the other with little to no rest in between. Do two rounds as fast as possible:

  • Two hand KB swings
  • Standard push ups
  • Walking lunge (10 reps per side)
  • One arm KB rows (10 reps per side)
  • Jumping jacks
  • One hand KB swings (10 reps per side)
  • Close push ups
  • Alternating reverse lunge (10 reps per side)
  • One arm KB rows (10 reps per side)
  • Seal jacks

If you enjoyed this 300-rep KB Challenge workout, you’ll love the full program! The program includes 4 weeks of challenging workouts, designed to help you build strength and endurance. Click the link below to check out a free sample week:

–>> “300” Kettlebell Challenge from Kettlebell Basics – Click Here for a Free Sample Week

-Forest at the Team at KettlebellBasics.net

Pre-Exhaustion Kettlebell Workout For Muscle Strength (Without Lifting Heavy)

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One technique that’s been popular in strength circles for several decades is called “pre-exhaustion” training.

The idea is to pair an isolation move with a compound one for the same muscle group. For example, you might do flys before you bench press, or leg extensions before you squat.

In theory, the strategy allows for more muscle recruitment because supporting muscles no longer serve as limiting factors in an all-out set. Lighter weights must also be used with the compound movements, so injury risk is also reduced.

I think one of the big problems with this method is that it really only works best for very advanced lifters. If you can bench press 600 pounds for example, doing sets of five at 450-500 pounds is just incredibly taxing on the body and joints. Not to mention risky. But for 99% of people who are not lifting THAT much weight in the first place, it actually takes away from your objective, which is to use enough load to actually overload the muscle enough to grow.

For the majority of people who want to get stronger and add muscle, but still go easy on their body, I think there is a better method. It’s called Time-Volume Training.

Time-volume training uses something called training density instead. This method goes easier on your body, but still allows you to use an adequate load to stimulate the muscle.

More on how it all works HERE, but basically, density is a measure of how much work you can do in a certain timeframe. For example, if you bench press 200 lbs twenty times in 10 minutes, that works out to a “density” of 400 pounds per minute. If you can do 25 reps in 10 minutes next workout, that’s a density of 500 pounds per minute.

This increase in density means an increase in total workload, and your body responds to that training stimulus by building MUSCLE.

Check out the details on how it all works and pick up a copy of the program at the link below:

->> Time-Volume Training

If you are looking to gain muscle and strength while at the same time taking it easy on your body and joints, try Time-Volume training!

-Forest Vance
KettlebellBasics.net

The Strange Truth About Reusable Food Wraps: Higher Testosterone Levels + Stronger Kettlellbell Workouts

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I have something a little different to share with you today. I found a really interesting new product, and wanted to pass along the word:

–>> Etee Reusable Food Wraps

There are lots of reasons to use them, but a big one that relates to your kettlebell and strength training is that they’re good for your testosterone levels. Studies show that chemicals in plastic products can mimic estrogen in the body and cause lower test levels, which is bad news for muscle gain, fat loss, energy, libido, and more. 

If you’re trying to be healthier and avoid using plastic sandwich bags, these reusable wrappers are also perfect for you. I know I was constantly using them and creating unnecessary waste. But with these, you can just wrap your food up and be on your way. So convenient and eco-friendly!

You might not have thought of this, but plastic products could be killing your kettlebell goals! These wraps can help. Check out the link below to learn more and let me know how they work for you if you decide to give them a try:

–>> Etee Reusable Food Wraps

– Forest and the FVT Team
ForestVanceTraining.com
KettlebellBasics.net

PS – Etee Reusable Food Wraps make a great gift, ship for free, and come with a 90-day 100% money-back guarantee:

–>> Etee Reusable Food Wraps

Cyber Monday Kettlebell Workout

On By adminIn Kettlebell WorkoutsLeave a comment

According to Wikipedia:

“Cyber Monday is a marketing term for e-commerce transactions on the Monday after Thanksgiving in the United States.”

It also offers a way for smaller retail websites to compete with larger chains… and that’s where YOU can benefit today!

To celebrate, we’re having a Cyber Monday sale on all of our best-selling products and courses at Kettlebell Basics. Check out the deals at the link below:

–>> Cyber Monday sale on all of our best-selling products and courses at Kettlebell Basics

Then try the Cyber Monday Kettlebell Workout workout below:

Do 5 rounds for time; prescribed weights = 16k women / 24k men:

— Kettlebell clean and 2 presses each side
— 4 snatches each side
— 12 goblet squats
— 16 hand to hand swings

Want more workouts like this? Click the link below, and hurry – the special offer ends at midnight tonight!

–>> Cyber Monday sale on all of our best-selling products and courses at Kettlebell Basics

– Forest and the Team at KettlebellBasics.net

20-Minute Kettlebell Ladder Workout For A Full-Body Burn

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Like this workout? Check out the KettlebellBasics Black Friday Sale. You can save big on all my top-selling products and courses! Learn more and order now at the link below:

–>> KettlebellBasics Black Friday Sale

Ladders are a great way to get in a full-body workout in a short amount of time. This 20-minute KB ladder workout is perfect for those days when you don’t have a lot of time to spare but still want to get a good workout in:

20-Minute KB Ladder Workout For A Full-Body Burn

Get as many rounds as you can in 20 minutes of:

– 5 KB presses per side

– 10 burpees

– 15 one arm KB rows per side

– 20 alternating reverse KB goblet lunges / 10 per side

#

If you’re looking for more great workouts, be sure to check out the KettlebellBasics Black Friday Sale. You can save big on all my top-selling products and courses! Learn more and order now at the link below:

–>> KettlebellBasics Black Friday Sale

– Forest and the FVT Team at KettlebellBasics.net

KettlebellBasics is having a Black Friday sale!

On By adminIn General, Tips and TricksLeave a comment

Apparently, the term “Black Friday” started because people would call out of work on the day after Thanksgiving to have a 4-day weekend.

In the mid-1970s, retailers started to use the term to describe the busiest shopping and traffic day of the year.

These days, Black Friday is when people crowd into stores in search of the best sale prices.

Luckily for you, the KettlebellBasics Black Friday sale is 100% online, so you won’t have to deal with any crowds!

=> KettlebellBasics Black Friday sale

At the page linked above, you’ll find:

– Kettlebells for Abs at 47% off  – Double your core strength, fix your posture and FINALLY get a six-pack
– Kettlebell-Bodyweight Strength Training at 47% off – Discover the “3/7” method for 75% more gains in half the time
– Lifetime Kettlebell Fitness at 47% off – Improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger
– Bodyweight Beast Building at 47% off – 6 week bodyweight-based workout plan for strength and conditioning
– My best-selling training plans, one year of 28-day KB Challenges, and a physical copy of my CORE Kettlebell book at an EXTREME discount

…plus many more!… with big savings on them all.

Set yourself up for kettlebell success in 2023!

But the sale is going this weekend ONLY, so be sure to pop over and grab the programs you want now:

=> KettlebellBasics Black Friday sale

Have a great holiday weekend, and happy training!

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Over 40 Specialist
KettlebellBasics.net

Get Your Kettlebell Thanksgiving Sampler Platter Workout Here!

On By adminIn Kettlebell WorkoutsLeave a comment

Happy Thanksgiving!

I hope you have a wonderful day with family and friends, and enjoy some delicious food. 

To help you offset all those calories, here is a kettlebell Thanksgiving workout for you!

You’ll get a little bit of everything – swings, cleans, snatches and more:

*My kettlebell courses + training plans are ALL on sale this weekend:

=>> “Way Better Than Black Friday Sale” from Forest Vance at KB Basics

Kettlebell Thanksgiving Sampler Platter Workout

— Two handed swing – 10 reps
— Clean and press – 5 reps per side
— One hand swing – 10 reps per side
— Clean and rack squat – 5 reps per side
— Two handed swing – 10 reps
— Turkish get up – 2 reps per side
— One handed swing – 10 reps per side
— Snatch – 10 reps per side
— Two handed swing – 10 reps

Complete as many rounds as you can of this circuit in 20 minutes. And then enjoy the rest of your day!

Happy Thanksgiving to you and yours –

-Forest and the FVT Team

PS – My kettlebell courses + training plans are ALL on sale this weekend:

=>> “Way Better Than Black Friday Sale” from Forest Vance at KB Basics